It is important to know what vitamins are good for the skin, and you know why.
Although there’re numerous skin care products available in the market, your skin’s health depends greatly on your diet. Pondering over why? Well, because certain essential nutrients have a vital role to play in keeping your skin healthy.
In fact, the proper intake of essential vitamins can work wonders on your skin. Plus, your skin can look vibrant and fresh without even applying any extra layers of makeup. Isn’t that great to know?
In other words, nutrients work from the inside to make your skin look absolutely flawless. Want to know what are those magical vitamins for skin repair? The list consists of the following vitamins:
- Vitamin A
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
- A Number Of B-Vitamins
All these above-listed nutrients are the best vitamins for glowing skin. Notably, consuming these nutrients in an adequate amount can take your skincare game to a whole other level.
Want to know more regarding these great vitamins and the role that they play in keeping your skin healthy? Read on to discover all about them:
Major Skin Vitamins:
1. Vitamin A
You might be already familiar with the numerous health benefits of vitamin A. However, people are often unaware of the great ways in which this essential nutrient works for the skin. Following are some of the important roles that vitamin A plays in maintaining the health of your skin:
- Antioxidant: As a matter of fact, the upper, as well as the lower layer of your skin needs vitamin A. Wondering why? For the prevention of the damage that free radicals cause. Actually, vitamin A does so since it has antioxidant properties. Moreover, Vitamin A keeps your skin protected from the damage that the harmful UV rays cause. More interestingly, it does so by interrupting the breakdown of a protein named collagen.
- Anti-aging: Did you know vitamin A is used in various anti-aging creams and serums? Noticeably, it reduces the appearance of fine lines and wrinkles by increasing the elasticity of your skin. That’s why a good consumption of vitamin A is often linked with younger-looking skin and an even skin tone.
- Anti-acne: Acne is one of those skin problems that cause individuals to stress. Agree? On top of that, it also becomes the reason of social anxiety among those who suffer. Furthermore, various people have reported that they had depression because they couldn’t find a solution to their acne-prone skin.
Luckily, vitamin A is known to defend against acne. In fact, it reduces the appearance of blackheads and blemishes if taken on a regular basis.
Vitamin A Deficiency:
Keep in mind that the deficiency of vitamin A can cause your skin to become dry, bumpy, and itchy.
Sources: This important nutrient is present in food sources such as carrots, sweet potatoes, mangoes, and spinach. Adding to it, it is also found in dairy, beef, and eggs. Apart from diet, you can take the help of additional vitamin supplements to fulfill your body’s requirement of vitamin A.
However, make sure that the amount of vitamin A that you’re consuming is within the recommended dietary allowance. Why so? Because an increased intake of this nutrient can also lead to its toxicity that is unhealthy for your body.
2. Vitamin C
Getting enough amount of vitamin C on a daily basis is really important for keeping your skin at its best. It’s interesting to know that this vitamin is found at high levels in your skin’s inner and outer layers. Moreover, you’d often come across this essential vitamin being used as a major ingredient in skincare products. Let’s dig deep into what roles it plays for your skin:
- Necessary for Collagen Production: Vitamin C plays an important role in the production, as well as the maintenance of collagen. Also, it helps in retaining the structure of collagen. What’s more, as a powerful antioxidant, vitamin C fights against the damaging free radicals.
- Provides Protection from Sun: The harmful UV rays are a major reason behind damaged and dull skin. Worry no more as vitamin C solves this issue by enhancing the effectiveness of your sunscreen. Also, it prevents cell damage and is speeds up the healing process. Which is why vitamin C is often used as a treatment for scars and dark spots.
- Anti-aging: Are you getting old? Well, don’t worry, vitamin C is an effortless way of making your skin-aging problems vanish. Owing to its role in the natural collagen synthesis, vitamin C enhances the elasticity of your skin. Thus, it makes your skin appear younger and smoother. In addition to this, it is also used in treating wrinkles, dark spots, and fine lines.
- Repairs Dry Skin: They say dry skin tends to age rapidly as compared to a perfectly moisturized and hydrated skin. Which is why vitamin C should be consumed in order to prevent, as well as repair dry skin.
Vitamin C Deficiency:
Luckily, the deficiency of vitamin C is very rare. However, you should still ensure that your consumption of vitamin C is no more than 1,000 mg per day.
Sources of Vitamin C: The major food sources of vitamin C include citrus fruits, such as orange, grapefruit, and grapes. Other than this, it is also present in spinach, broccoli, and strawberries. Plus, you can also take vitamin C supplements as per the recommendation of your doctor.
3. Vitamin E
Vitamin E, or as they call it “the skin vitamin” has various great benefits for the skin. Let’s dig deep into it:
- Antioxidant and Sunscreen: Other than being a powerful antioxidant, vitamin E also prevents your skin from the damaging UV rays. Additionally, it absorbs the sunlight and minimizes the damage that the sun rays cause. Thus, preventing the appearance of wrinkles and dark spots.
- Moisturises the Skin: It’s interesting to know your skin’s oil glands produce sebum when you’re consuming enough of vitamin E. What’s more, sebum keeps your skin moisturized and prevents it from getting too dry. Apart from this, vitamin E also has anti-inflammatory properties.
Sources: You will find this amazing nutrient in nuts and seeds, such as almonds, sunflower seeds, and hazelnuts. Besides, you can also opt for multivitamins that contain vitamin E in a high amount.
4. Vitamin K
Vitamin K is known to play an important role in blood clotting. As a result, it aids in the healing process of wounds and bruises. Moreover, it also has various skin benefits, such as it helps in the proper circulation of blood.
More importantly, this essential nutrient is great for treating stretch marks, spider veins, scars, as well as dark circles. Adding to it, Vitamin K is also used for treating various skin conditions.
Sources: It is found in cabbage, kale, liver, and milk.
So, in order to reduce your skin’s imperfections, keep your intake of vitamin K in check.
5. Vitamin D
Naturally, your body produces this essential nutrient when your skin is exposed to the sun. More interestingly, it keeps the body cells healthy and also has anti-inflammatory properties.
Moreover, vitamin D plays an important role in the maintenance of your skin tone. In addition to this, it is also known to prevent psoriasis.
Sources: You can increase the amount of vitamin D in your body through sun exposure. Plus, you can also get vitamin D through salmon, cod, and tuna. Other than this, it is present in a wide range of fortified foods. Besides, you can consume it through additional vitamin D supplements.
6. Niacin, or Vitamin B3
It is said that vitamin B3 or Niacin is essential for healthy skin. Why so? Well, the topmost reason is that it slows the process of skin aging.
Moreover, Niacin is present in almost all beauty products, specifically skin brighteners, owing to its mild exfoliating effect. What’s more, it also plays a vital role in reducing the redness on your skin. In addition, Niacin also aids in reducing the appearance of skin discoloration, as well as age spots.
Sources of Vitamin B3: This essential nutrient is found in both animal and plant food sources. If you plan on consuming its additional supplements, make sure to consult a professional dietitian beforehand.
7. Pantothenic Acid, or Vitamin B5
Another of the B-vitamins that has great benefits when it comes to skincare. Vitamin B5 or pantothenic acid is known to play an important role in preventing skin water loss. Moreover, it improves the skin barrier functioning and is great for keeping your skin hydrated and healthy.
Noticeably, consuming enough amount of pantothenic acid can lead to fair, soft, and glowing skin.
Sources of Vitamin B5: You can add it to your daily routine by eating whole grains, chicken, and avocado.
Do you also dream of getting completely flawless skin? Are you also tired of trying new skincare products every day? Then have a look at your intake of these essential vitamins.
In other words, make sure you’re consuming all the above-stated vitamins in adequate amounts on a daily basis. You can add these nutrients to your daily routine by including their food sources in your diet. Or, if you’re still deficient in certain essential vitamins, you can start consuming additional supplements in the form of multivitamins.
However, always make sure to consult your doctor or a professional dietitian before increasing your intake of certain vitamins.
So, start eating vitamin-enriched foods today for ensuring a healthy inside and beautiful outside!
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